**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This lower body strength circuit session is crafted to enhance your strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The duration of the class is 45 minutes and features a structured warm-up and cool-down. No jumping is involved, allowing for easy modifications—simply choose a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, don’t miss the upper body edition, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. After that, we enter two circuit workouts:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is carried out for 45 seconds, followed by 10 seconds to rest/transition. After finishing all exercises in a circuit, you’ll take a 30-second break before cycling through again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between both circuits, you’ll enjoy a one-minute recovery phase. Feel free to stop the video and take extra rest if required. Always tune in to your body and adapt or halt as needed.
The session ends with a guided cool-down and stretching routine to aid in your recovery.
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### **Detailed Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you take pleasure in this lower body strength workout! For additional lower body sessions, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole